A daily vegan diet on a budget

I’m figuring out a daily diet which is designed to save money and ensure I get all the nutrients my body needs. I think this could be useful to share since many people may assume that a vegan diet would either be expensive or leave them feeling malnourished and low on energy.

My recommended formula is a combination of 6 main ingredients:

Cheap basics (baked beans, pasta and pesto, rice, muesli, tortillas and tomato soup from Aldi)

Bird food (in the form of sunflower seeds, pumpkin seeds, sesame seeds, chia seeds and ground linseed)

Rabbit food (in the form of an iceberg lettuce, tomatoes, tinned sweetcorn, olives and mixed frozen vegetables)

Monkey food (in the form of a banana, tinned pears and tinned pineapple slices)

Squirrel food (in the form of almonds or dry roasted peanuts since both are high in protein)

Supplements (in the form of “nooch” yeast flakes, rosehip powder/tablets, kelp powder/tablets and B12 tablets)

The trick is ordering some of these foods in bulk from the right places and also knowing how to make them part of tasty meals.

My daily vegan diet

I begin each day with half a tin of baked beans followed by half a cup of muesli with soy milk to which I add a large teaspoonful of each of the following: sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, ground linseed, nuts and banana slices.

For lunch, I normally have a little pasta with pesto sprinkled with “nooch” yeast flakes and some mixed “Italian” herbs. This is accompanied by half an iceberg lettuce, a few tomatoes, olives and sweetcorn. This is a good staple meal because the “nooch” adds extra protein to my diey.

However, if I don’t feel like pasta that day then I might have two basic wraps consisting of tortillas, ready-made Mexican rice, some of the beans leftover from breakfast, an eighth of a bag of mixed frozen veg, a couple of tomatoes and a bit of iceberg lettuce sprinkled with a very sparing dose of cheap ready-made guacamole and hot sauce. I like using the ready-made rice because it’s still relatively cheap, tastes great and is perfectly prepared, which means it cannot go wrong as cooked rice often does in the wrong hands (i.e. mine).

For dinner, I will usually have a tinned cream of tomato soup to which I add a teaspoonful of rosehip powder and a tiny quarter-teaspoonful of kelp powder (tomato soup is best because it completely drowns out the taste of those otherwise rather yukky powders). For desert I usually have a small tin of pears or pineapple slices.

How to keep the costs down

You can save a lot of money by ordering certain supplies in bulk and buying the rest from a cheap supermarket. In my local Aldi, I can buy 4 tins of beans for a pound, a can of delicious tomato soup for 35p, a whole bag of mixed frozen vegetables for 69p and so on.

I use Buy wholefoods online to bulk order all the nuts and seeds along with the “nooch” yeast flakes (and dried banana chips for emergencies). I use Amazon to bulk order my supplements, powders and herbs. It’s hard to estimate what the daily budget is but my guess is that it comes to around £6 per day altogether.

It could probably be even cheaper but I also want to enjoy what I eat. On Sundays, I also tend to reward myself by spending more money and making something special such as a vegan curry, Mediterranean hummus dish or more “professional” Mexican wraps using fresh avocados, home-made salsa and re-fried beans.

In conclusion

With a little planning, bulk-ordering and hoarding, it’s definitely possible to maintain a fairly tasty and cheap vegan diet which includes everything your body needs.

In the process you are saving animals from going through a lot of terrible pain and distress in addition to cutting down your carbon footprint.

This post is from the really interesting book blog.


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